August 2025
| Food | Amount per serving | |
| In international units (IU) | In micrograms (mcg) | |
| Cod liver oil, 1 tablespoon (15 mL) | 1360 | 34 |
| Salmon (sockeye), cooked, 3 ounces (85 g) | 380 to 570* | 9.5 to 14* |
| Mushrooms that have been exposed to ultraviolet light to increase vitamin D, 3 ounces (85 g) (not yet commonly available) | 889 | 22.3 |
| Mackerel, cooked, 3 ounces (85 g) | 388 | 9.7 |
| Tuna fish, canned in water, drained, 3 ounces (85 g) | 40 to 68 | 1 to 2 |
| Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 8 ounces (240 mL) | 100 | 2.5 |
| Orange juice fortified with vitamin D, 8 ounces (240 mL) (check product labels, as amount of added vitamin D varies) | 100 | 2.5 |
| Yogurt, fortified with vitamin D, 6 ounces (180 mL) (more heavily fortified yogurts provide more of the DV) | 80 | 2 |
| Margarine, fortified, 1 tablespoon (15 g) | 60 | 1.5 |
| Sardines, canned in oil, drained, 2 sardines | 46 | 1 |
| Liver, beef, cooked, 3.5 ounces (100 g) | 46 | 1 |
| Ready-to-eat cereal, fortified with vitamin D, 6 to 8 ounces (227 g) (more heavily fortified cereals might provide more of the DV) | 40 | 1 |
| Egg, 1 whole (vitamin D is found in yolk) | 25 | 0.6 |
| Cheese, Swiss, 1 ounce (29 g) | 6 | 0 |
%: percent; DV: daily value.
* Vitamin D content of fish varies substantially even within species. Wild salmon tends to have higher vitamin D content than farmed salmon.
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